How to do it:

1.

Before beginning any workout, make sure you’re capable of performing the movements as instructed. Consult your doctor if you’re not sure, especially if you have any health conditions that could affect your ability to exercise safely.

2.

Read “Special Considerations” below, and follow the instructions for this particular workout.

3.

When there’s a choice, begin with the easiest forms of the exercise, with fewer repetitions or lighter weights. Then gradually work up to a more strenuous workout.

4.

Warm up with 5-10 minutes of gentle activity such as walking. Listen to your body, and stop exercising if you feel any pain.

Special considerations:

Depression is a serious condition, requiring therapy, medication or both. But just moving your body – while not a cure – can make treatment more effective.

In fact, any kind of exercise has psychological and physical benefits that reduce anxiety and lift your spirits, says Tucson physician Jennifer P. Schneider, M.D., Ph.D., author of Living with Chronic Pain (Healthy Living Books).

Exercise enhances the action of endorphins, feel-good brain chemicals that circulate throughout the body.

Yoga and other forms of mind-body exercise, such as tai chi, are particularly good for improving mood, says exercise instructor Beth Shaw, founder of YogaFit, one of the largest yoga-instructor training organizations in the U.S.

One reason: They raise levels of gamma aminobutyric acid (GABA), a calming brain chemical that's lower in people with depression, according to a 2010 Boston University study. Higher amounts can mean brighter spirits.

Start improving your mood right away with the following moves that Shaw helped design. All you need is a comfortable outfit and a quiet room.